kb work

I did this workout a few weeks ago when attending a kb class at www.crossfitphilly.com.
So, if you do this workout give them credit.

all done with a 40lb kb.

5 overhead squats (l/r)
10 snatches (l/r)
10 swings (l/r)
10 cleans (l/r)

6 rounds.

24:30

Last time I did it in 19:36 with a 16 kg (32lb) kb.

A few notes:
I did not set the kb down either time I did this workout.
My overhead squats felt much better.
I did not get blood blisters this time on my hands.
I also just got over being sick.

Presses and Squats

Presses:
4 x 5 at 145 lbs

Squats
5 at 235
4 x 5 at 245

Thought my knees would hurt more after yesterday's workout. Once I warmed up it felt fine. I was also going to deadlift but I didn't want to push it. Plus it was dinnertime, haha.

A little Sunday fun

21 95 lb press
3 min jump rope
21 95 lb push press
3 min jump rope
21 95 lb push jerk
3 min jump rope

On Crossfit it's supposed to be an 800m run. In the FAQ it says just do some exercise for about the same amount of time it takes you to run whatever distance. I estimated 800m=3min. Jumping rope for three minutes is rough. If it wasn't raining I would have ran and timed it. Since the jumping rope was a set time I figured I wouldn't bother.

Lisa did:

4 rounds:
1 min heavy bag (punch)
1 min heavy bag (kick)
1 min kb swing
1 min squats
1 min off

...

100 pull ups (the first 40 were pull ups, the next 60 were jumping pull ups)
100 pushups
100 sit ups
100 squats

28:54

I know that I can do better.

taken from www.crossfit.com

Snatch and Clean

Snatch:

2 x 75
2 x 85
4 x 95
2 x 105
2 x 115

C&J:
2 x 135
3 x 155 (1 miss)
5 x 165 (1 miss)

I think I missed a snatch at some point, but I didn't write it down. I'm 99.9% sure I don't extend and pull as much as I could. I suppose going to a coach for some basic help would be the best idea. I could also probably set up the video camera just to see what it looks like. Practicing with a broomstick would be a good idea too so I get used to how it's supposed to feel.

Lisa went to kickboxing.

PP, FS, CP

Push Press
5x115 (twice)
5x135 (twice)
5x165 (twice)

Front squat:
5x5 at 185 lbs

Clean pulls:
10 x 225
10 x 185

Did a deadlift and shrug at the top. It was fairly tiring. I set the bar down and let it come to rest before starting the next rep.

Front squats hurt my wrists.

Lisa took the day off.

helen revisited

I had to modifiy "helen" from www.crossfit.com

I did:
400 reps of a jump rope
30 kb swings (40lb kb)
12 pull ups (the last set was all singles)

3 rounds for time.

15:17

I think this is 5 seconds faster than last time I did it. I was hoping that I would improve more.